In most cases, the stomach swells after a heavy meal, due to the disturbances in the movement of the muscles in different areas of the digestive system.
This leads to discomfort and pressure felt in the abdominal area, and the stomach looks much bigger.
Yet, bloating can often be a result of various serious medical conditions as well, which are caused by a poor diet, food intolerances, or ingredients in the foods.
9 Effective ways:
- First of all, always try to eat smaller portions and not eat too quickly, to provide the needed time for the digestive system to process the consumed meal.
Probiotics are extremely helpful in the case of bloating and other digestive issues, as they help digestion, and reduce gas production.
- Avoid foods that trigger food intolerances and allergies
Bloating is often caused by food allergies and intolerances, and in most cases, the main gluten, lactose, wheat, fructose, and eggs.
- Avoid fatty foods
Fatty foods slow down the digestion process, so make sure you limit their intake.
- Avoid drinks that contain sugar
Drinks high in sugar, like sodas, energy drinks, and various alcoholic beverages, lead to digestive issues, including bloating, so limit their consumption, as well as the intake of sugar-free chewing gums.
- Follow a Low FODMAP Diet
Indigestible carbohydrates called FODMAPS have been shown to significantly aggravate the symptoms in the case of Irritable Bowel Syndrome.
This common digestive disorder affects 16% of people, but is often left undiagnosed. Such foods include apples, watermelons, broccoli, cauliflower, wheat onions, garlic, beans, cabbage, artichokes, and pears.
- Treat constipation
Constipation worsens the symptoms of bloating, so make sure you optimize magnesium levels in the body and start exercising regularly.
- Swallowing gas and air cause bloating
Carbonated drinks contain gases are being dissolved in different areas of liquid, and lead to stomach bloating.
- Take Digestive Enzyme Supplements
Digestive enzymes supplements can help the body to break down certain food ingredients.